7 ways you can improve your health today

Here at Notebook Primal, I seek to share health habits- diet and lifestyle- that take us closer to how our ancestors lived based on our genetics. Though these items may seem obvious, reminders are always helpful for what you can do in the here and now.

And what’s not to love about a bulleted list?  Read on for tips on how you can feel better today:

  1. Eliminate, or significantly reduce processed carbohydrates and sugar.  Replace with veggies and seasonal fruit. Replace grain flour with coconut or almond flour. A good resource about the effects of grain on the body is found here at Paleo Leap.
  2. Take a walk after your meal. A post-meal walk, as short as 15 minutes, can help with digestion and improve blood sugar levels (1). I enjoy walking my dog in the early evening  after dinner as a wind-down that includes a quick hello to my neighbors and their dogs.
  3. Learn a new [simple] recipe that you can use as a go to. Sometimes finding a healthy new recipe or revisiting an old standby can help simplify a healthy life.  My newly found mid-day boost is called brownie batter from @cavegirlworldwide. Other healthy primal eats can be found here at Mark’s Daily Apple.
  4. Shorten and intensify your exercise. Ditch the long, chronic cardio that is inflammatory and can cause one to overeat. Go for a sprint, lift something really heavy; you’ll burn more fat, up your growth hormone and have more time for fun. Basics for HIIT are found here.
  5. Turn off electronics one hour earlier in the evening and try to sleeping 1/2 hour earlier than normal. Smartphones, computers, TVs, tablets – they all disrupt melatonin (the hormone that signals your body for sleep) by emitting blue light directly into our staring, transfixed eyeballs. Engage for a while, but set a cut-off time and transition to something sleep-inducing, like, a book or meditation.
  6. Get some sunlight. Let me count the ways. Regular, direct sunlight for 15-20 minutes can have the following benefits: lowering blood pressure, improving bone health (vitamin D), improving brain function, easing depression, improving sleep, enhancing immune system, and others (2).
  7. Go play. Playing, or unadulterated and joyful movement, promotes strength, balance, agility, coordination, speed, skill and mental focus. Play unlocks the mind, samples endless possibilities, seeks and finds new levels of creative opportunities (3). Whether it’s short bursts of playing fetch with the dog, or an all out frisbee golf tournament, playing is life.“We do not stop playing because we grow old, we grow old because we stop playing– George Bernard Shaw

What are some of the things that you’ve consciously built into your daily routine as a healthy habit? Where do you feel you could improve?

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